mediterranean diet

The Mediterranean diet was not developed by researchers in scientific laboratories.This nutritional program has evolved over the centuries and is a legacy of different cultures and civilizations. And those are not just nice words. In 2013, UNESCO listed the Mediterranean diet as the intangible cultural heritage of mankind. In addition, the UN has acknowledged that, strange as it may sound, this diet was on the verge of extinction.

What is the Mediterranean diet

Probably many remembered crispy French baguettes with cheese, Italian pizza, pasta, wine, and were a little amazed. Somehow, these products don’t fit into what we’re used to hearing about healthy eating. In addition, it is difficult to imagine that such a rich diet can be used to prevent heart disease, cancer, diabetes, and even be useful for weight loss.

I have to admit that there is nothing surprising in such amazement. In fact, the traditional Mediterranean diet (actually the nutrition system under the auspices of UNESCO) has less and less in common each year with the diets of the modern inhabitants of the Mediterranean region. This diet is based on the principles of nutrition that modern Italian grandparents and their neighbors adhered to. Over the last 50 years, the diets of the people of the Mediterranean have also been affected by globalization.

What diet consists of

Originally, the Mediterranean diet was a set of foods that the poor in the region could afford. That is, this is the food that people could collect in their garden, fish in the sea, and make cheap nutritious food from it.

The traditional Mediterranean diet consists of the following food groups:

• plant food (fruits, vegetables);
• wholemeal bread, cereals;
• olive oil;
• Fish and seafood.

Cereals and bread

About 55-60% of the total energy value of a diet is provided by foods in this group. Cereals have always been an important part of the diet of the people of the Mediterranean. In their diet, these foods are the main sources of carbohydrates, as well as many vitamins and minerals. In ancient times, under the influence of Egypt, wheat came to the Mediterranean and became one of the main crops. A little later, the diet was supplemented with rice and corn. But traditionally wheat and barley were on the menu, oats were mainly used as animal feed. Thanks to grain foods, the Mediterranean diet benefits the nervous system, heart, blood vessels and digestive system.

Olive oil

This product is a hallmark of the Mediterranean diet. It is a major source of healthy fats, vitamins A and E, oleic acid, phenolic compounds. Olive oil makes this diet unique and so beneficial to the body. Scientific research confirms that regular consumption of the product effectively protects against heart disease, senile dementia, olive oil serves as a natural antibiotic and anti-inflammatory. In addition, this product makes the Mediterranean diet healthy for the skin and internal organs.

Vegetables and legumes

Vegetables and Legumes Another important element of this ancient food system is vegetables. They serve as an excellent source of fiber, containing huge amounts of vitamins, micro- and macroelements, essential oils and phytocomponents. Legumes grown in the region since ancient times are stores of vegetable protein.

Due to the presence of a large number of vegetables, the diet is beneficial for absolutely all organs and systems of the human body. Many of the traditional Mediterranean fruits have a pronounced healing effect. This product category is useful for weight loss, lowering cholesterol, regulating the digestive system, maintaining a healthy intestinal microflora, and improving the heart system. Vegetables rich in minerals and vitamins prevent anemia, strengthen the immune system, have antibiotic, antiviral and anti-cancer properties.

Fruit and honey

The mild Mediterranean climate allows a wide variety of fruits to be grown in the region. Grapes, pears, figs, dates, pomegranates, apples, quinces, oranges and many other fruits are very popular among beach dwellers. According to researchers, the Mediterranean tradition of closing every meal with a fruit dessert has Greek roots. Another useful treat for the inhabitants of the region is honey. This nutrient store was borrowed from the Egyptians centuries ago. But it is traditionally consumed in the Mediterranean, in small portions and not daily.

Wine and grapes

Red wine is one of the ingredients on the basis of which the traditional Mediterranean diet has been recognized. Residents of the region have always loved and regularly consumed wine rich in phytocomponents. And as the results of modern research confirm, this product is beneficial in moderate doses for the heart system, immunity, and the prevention of anemia and cancer. Incidentally, in ancient times, wine was used differently in the Mediterranean than it is today. Previously, it was customary to dilute this divine potion with water and add honey and spices.

Today you can drink 1-2 glasses a day.

Fish and seafood

Fish, seafood and seaweed have been a staple food for coastal residents since ancient times. They have been serving people as a source of iodine, vitamin D, healthy fats and proteins for centuries. But if in the past mainly fresh fish was used, today the diet is increasingly being replaced by less useful canned and semi-finished products.

Meat in the Mediterranean diet

The Mediterranean diet is not a diet in which meat is the main source of protein. Products in this category do not appear frequently in the menu, if they do. Red meat was usually consumed very rarely in the Mediterranean and usually in the form of traditional ham. In addition to it, sometimes a dietary lean bird also appeared on the tables.

Health benefits

The true Mediterranean food system is based on the nutritional traditions of 13 countries by the sea. This food system has been followed for centuries in Italy, Greece, Spain, southern France and the Balkans, Morocco, Tunisia, Turkey, Lebanon and Syria. But it wasn’t until the 1960s that researchers drew attention to the fact that residents of the Mediterranean region suffer less from heart disease, obesity, diabetes and cancer. In addition, their life expectancy is much longer. As it turned out, the reason for this phenomenon lies in the special diet that the local population adheres to. From the second half of the twentieth century, researchers from all over the world began to study more seriously the characteristics of this nutritional system and its impact on the human body.

The traditional Mediterranean diet consists of a large amount of fresh fruits, fish, olive oil, which together with physical activity have a beneficial effect on health.

Prevents cardiovascular disease

Leaving red meat in favor of seafood, using olive oil, huge amounts of fresh vegetables, fruits and a little red wine has made the Mediterranean diet incredibly healthy for the heart and blood vessels. Monitoring this nutritional system can prevent high blood pressure, atherosclerosis, reduce bad cholesterol and increase good cholesterol, prevent excessive blood clots, and atherosclerosis. In addition, eating according to the Mediterranean system improves blood circulation and strengthens blood vessels.

It supports energy

Many people pay attention to the fact that pensioners in Mediterranean countries perform quite well in their age and lead a very active lifestyle. Researchers attribute this to proper nutrition. The traditional diet of these people is rich in various nutrients that serve as a good source of energy and also support muscle tone.

Increases life expectancy

This benefit is closely related to another benefit of the diet - the ability to reduce the risk of heart disease and cancer. Research evidence confirms that followers of the Mediterranean nutrition program are 20% less likely to die suddenly.

It prevents Alzheimer's disease and degenerative diseases

This nutritional system helps improve cognitive function in the brain, reducing the risk of developing multiple sclerosis, Parkinson’s disease, senile dementia, and Alzheimer’s disease. Researchers attribute this to the consumption of large amounts of olive oil and nuts, which have pronounced antioxidant properties, improving blood flow to the brain, improving its function. In addition, the Mediterranean diet has neuroprotective properties, providing effective protection against stroke, peripheral neuropathy, and impairment of brain function.

This eating system is considered to be very beneficial for people of all ages as well as people with low stress tolerance.

Protects against respiratory diseases

Recently, researchers are finding more and more evidence that the Mediterranean diet is a good way to boost immunity and protect against lung infections and respiratory diseases. Studies have shown that this diet is very beneficial for smokers as a special food kit prevents chronic obstructive pulmonary disease (COPD).

Reduces the risk of cancer

This is one of the best known benefits of the Mediterranean diet. Scientific evidence suggests that consuming this diet may prevent certain types of cancer, including stomach, bowel, and breast cancer.

Protects against diabetes

The predominance of fiber-rich vegetables in the diet is beneficial in the prevention of diabetes. Dietary fiber helps regulate blood sugar levels. In addition, eating according to this system is beneficial for people who already have diabetes because it lowers cholesterol levels, improves blood circulation and prevents capillarity fragility.

Other advantageous features:

• improves thyroid function;
• regulates metabolic processes;
• prevents rickets in children and osteoporosis in adults;
• improves bone mineralization.

Is it possible to lose weight on this diet?

Studies show that being overweight is a problem for people who follow a Mediterranean diet and exercise at the same time. And all because this system is based on the principles of proper and healthy eating.

The basic rules of the Mediterranean diet are the consumption of fragmentary and small portions. The main focus is on fiber-rich plant foods and proteins that are beneficial for both fat burning and increasing muscle mass. Most Mediterranean recipes are a healthy blend of meat and plant dishes and contain minimal harmful additives and sugar. Another advantage of the nutritional system is that it consumes a lot of fluids. After dieting, drink at least 6 glasses of clean, standing water daily. And water, as you know, is the best helper for weight loss and cleansing the body of toxins.

Nutritionists have developed stricter weight loss diets based on the Mediterranean diet. For example, there is the Three Soup Diet, which involves eating a traditional Mediterranean diet soup for lunch and dinner for a certain period of time (one week to 21 days): gazpacho, minestrone or pesto. In addition to soups, you can add fish, low-fat cottage cheese, poultry and lots of vegetables to your menu during the weight loss period. And I have to say that opinions about diet are just positive.

Facts and myths about the Mediterranean diet

Many people know that the Mediterranean diet is good for health. But in addition to true information, there are many myths about it.

Myth 1: Consuming the Mediterranean diet is expensive

In fact, adhering to the nutritional principles of a true Mediterranean diet is not as expensive as some people think. Moreover, this diet was originally a set of foods from the diet of the Italian poor. For a modern person, to bring their diet closer to the Mediterranean diet, it is enough to include in the menu dishes made from, for example, beans or lentils, which serve as a source of vegetable protein, and focus on the following: vegetables and whole grains. And these products are a lot cheaper anyway than many unhealthy but much-loved semi-finished products we love.

Myth 2: Red wine is healthy in any amount.

In reality, only moderate consumption of red wine is beneficial. And what is meant by "moderate", experts have long determined. For women, it’s a glass of wine a day, for men - up to two. Only without exceeding these norms can we expect the beneficial effects of red wine on the body, especially the cardiovascular system.

Myth 3: A large portion of spaghetti and lots of bread in the Mediterranean diet.

In fact, it is very difficult to find an Italian who consumes a huge amount of pasta. The traditional portion of spaghetti or other pasta is 55-60 g, and 80 g of pasta is already very large. This amount of dough takes up very little space on the plate. True fans of the Mediterranean diet consume most of the plate with fresh vegetables, salads, fish or diet meat.

Rarely do they eat more than one slice of bread, and they choose a wholemeal product.

Myth 4: The Mediterranean diet is just a lot of food.

Mediterranean people take food choices very seriously. They think carefully about the weekly menu. And few of them eat the finished food in a hurry or in front of the TV. For Mediterranean people, food is an important part of life. But not the most important thing. Adherence to the Mediterranean diet means not only using a list of certain foods, but also adhering to a special lifestyle, an important part of which is high physical activity.

Myth 5: All vegetable oils are equally good.

In many cases, vegetable fats are healthier than animal fats. But there are products in this category that are becoming less and less useful. The Mediterranean diet is best done with extra virgin olive oil or cold pressed peanut oil. Both products contain monounsaturated fatty acids, which are known for a wide range of health benefits. It is best to add olive oil to salads and not expose to heat. And for baking, it’s better to buy other types, including hazelnuts, sunflowers, corn, canola, cottonseed and saffron.

How to Make Your Diet Mediterranean |

Never suddenly switch to a new power system. This advice does not lose its relevance to the Mediterranean diet. In order for the body to feel the transition to the new menu painlessly, nutritionists advise to follow several rules.

Eat more vegetables. Before fully transferring the body to Mediterranean food, it is advisable to gradually get used to using large amounts of vegetables. The easiest way is to replace regular snacks with salads. For example, instead of daytime sandwiches, you can make a healthier salad with tomatoes, feta, and a little olive oil.

In addition to salads, it is important to include more vegetable soups in your diet.

Don't miss breakfast. This is one of the most important rules of a healthy diet. The Mediterranean diet requires an adequate breakfast. That is, the first meal should be fiber-rich foods. The best choices are fruit and whole grains. By the way, if your breakfast consists of a cup of coffee and a sandwich, it is better to use wholemeal bread.

Seafood twice a week. And this is one of the favorite tips of all cardiologists. After all, marine fish and shellfish contain huge amounts of omega-3 fatty acids, which are essential for the healthy functioning of the heart and blood vessels. Tuna, salmon, herring, sardines or cod - the type of fish doesn’t really matter, the point is that it is seafood. In addition, it would be good to pamper the body with shells, which also contain huge amounts of useful components.

A day of vegetarianism. This is another trick to help train your body to eat like a real Mediterranean. Once a week, animal products should be completely excluded from the diet. Eat more beans, grains and lots of vegetables. Once your body gets used to this system, you can add another vegetarian day. As far as red meat is concerned, ideally its consumption should be reduced to 450 g per month and about 1 kg of chicken is allowed in 30 days.

Eat proper fats. The right fats for nutritionists and fans of the Mediterranean diet are olive oil, olives, avocados, nuts, seeds. From these foods, the body gets all the necessary fatty acids and avoids harmful saturated fats. The body should gradually become accustomed to olive oil, replacing it with other, more well-known vegetable fats.

Don't forget dairy products. Dairy products contain substances that the body cannot obtain from other foods. In the Mediterranean diet, as the most useful nutritional system, cheeses (remember at least France with its wonderful blue cheeses or Italy with mozzarella or parmesan), yoghurts (the most popular Greeks) and other fermented dairy products are not excluded. But they should not be abused either. A glass of yogurt or milk and about 30 grams of cheese are used daily for health.

And as a dessert - fruit. Ice cream, cakes with greasy creams, baked goods - all prohibited. Instead of these unhealthy desserts, the slim, healthy inhabitants of the Mediterranean region choose strawberries, fresh figs, grapes, apples and other delicacies.

How to make the right menu

Mediterranean cuisine is unique in that it is both very healthy and incredibly delicious. This is the case when we eat delicacies while losing weight, strengthening our health and improving our appearance.

Recommended daily portions of food:

• vegetables - 100 g of leafy vegetables and 50 g of other;
• potatoes - 100 g;
• legumes - 100 g;
• nuts - 30 g;
• fruit - 1 apple, 1 banana, 1 orange, 200 g of melon or watermelon, 30 g of grapes (according to your choice);
• fish (or lean meat) - 60 g;
• cereals - 50-60 g of pasta or rice, 25 g of bread;
• dairy products - 1 glass of milk or yogurt, 30 g of cheese;
• eggs - 1 piece;
• wine - 125 ml of dry red wine.

Sample menu for a week in the table

Monday
Breakfast	A glass of milk, bread with olive oil and some slices of cheese, an apple
Dinner	Arugula salad, beet soup, spinach potatoes, fried mackerel, fruit
Snack	Wholemeal bread slices with apricot jam
Dinner	Omelette with asparagus and poplar
Tuesday
Breakfast	Hercules with Greek yogurt and strawberries and mint tea
Dinner	Tomato salad, fried chicken, chickpeas with spinach, persimmon jelly
Snack	Pear
Dinner	Escalivada, a slice of wholemeal bread with tomatoes, tuna with goat cheese, 2-3 apricots
Wednesday
Breakfast	A glass of milk, a few slices of cheese, wholemeal bread, peaches
Dinner	Gazpacho, omelette, fruit
Snack	Cottage cheese with nuts and honey
Dinner	Broccoli omelette, zucchini puree, bunch of grapes
Thursday
Breakfast	100 ml of orange juice, muesli, a glass of milk or herbal tea
Dinner	Couscous, stewed mushrooms with garlic, sardines, baked apples
Snack	Horchata
Dinner	Hummus, fishing fish with almonds, 2-3 plums
Friday
Breakfast	Carrots and apple juice, milk pudding
Dinner	Garlic soup, pesto gnocchi, fried dorado, endive salad, fruit
Snack	Bread with cheese, a handful of cherries
Dinner	Artichoke omelette with peaches
Saturday
Breakfast	Wholemeal bread slices, tomatoes, mozzarella
Dinner	Roast lamb, lettuce, rice, grapefruit
Snack	Fruit salad
Dinner	Whole wheat bread, cheese with walnuts, papaya
Sunday
Breakfast	Muesli, Greek yogurt, apple juice
Dinner	Tomato soup with fried salmon in sour cream sauce, lettuce and rice
Snack	Low fat cheese with a slice of bread
Dinner	Lentils with vegetables, mint tea

Canned oil, fried artichokes, stuffed eggplant, steamed asparagus and fried broccoli, mushroom dishes, hundreds of salads and soups, and many fish and seafood dishes. All this and many more dishes are Mediterranean food. Based on the huge list of foods allowed in the diet, it’s not at all difficult to create an original menu for a week or more. But it is important to keep in mind that your daily meal plan should consist of 4-5 meals.

The Mediterranean diet is not just a set of foods, but a lifestyle that you can follow to significantly improve your health, get rid of extra pounds, and become familiar with healthy and tasty foods. Many celebrities build their nutritional system based on the Mediterranean diet. It is said that the stars of the stars, Penelope Cruz, Britney Spears and Cindy Crawford, have been keeping in shape for years with the help of this nutritional system.